Great Mills Aquatic Club

REST DAY – Thursday, July 30th 2020

Rest day today!

• Stretch for 10-20 minutes, twice today
• Eat fruits and vegetables
• Do something to relieve stress for 30 minutes (or more!)
• Work on a project or chore that you’ve been putting off
• If you want to move, do some active recovery for 30 to 60 minutes (walking/jogging, stretching routine, etc)

Tuesday, July 28th 2020

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

Run/jog for 2:00 at a easy warm-up pace

CONDITIONING
25-20-15-10
Run (3:00, 2:30, 2:00, 1:30)
Backpack Ground to Overhead
Alternating V-ups

Workout goes as follows: Run for 3:00, do 25 backpack ground to overhead, 25 alt v-ups. Then run for 2:30, do 20 backpack G2OH, 20 v-ups. etc.
Try to finish this workout as fast as possible, but don’t go out too fast. It’s 9 minutes of running plus the other movements. Should take about ~15-20 mins to complete. Keep a steady pace, focus on your breathing and your form! Try to keep the hollow hold position during the v-ups.

ACCESSORY WORK
For all exercises, complete all sets before moving to next exercise. Rest as needed between sets.

Lateral Lunges 4×10 (weight optional)

Low plank 4×1:00 (If you can’t hold for 1:00, hold long as possible for three sets)

Push-ups 4 sets
If you struggle with push-ups, do incline push-ups (hands elevated on a bed, bench, chair, etc.) make sure your push-ups are perfect regardless of what kind you are doing. Do 5-12 reps per set depending on how many you can do with proper form. If you are fine with push-ups, do 4 sets of explosive push-ups, 5-10 reps. Focus on getting as high as possible off the ground.

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo
(these are slightly different from the way I showed you guys last saturday, both versions are fine)

Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM

Lateral Lunges
https://www.youtube.com/watch?v=gwWv7aPcD88

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Explosive Push-ups
https://www.youtube.com/watch?v=yqp2nVTgLag

I was asked to post some stretches that you guys can do at home. In general, I would say to stretch anything that feels tight or sore, either by doing bodyweight stretches or by using a stretching tool like a lacrosse ball or foam roller.

This video is a follow-along stretching video for swimmers that is 20 minutes, it’s a good routine to follow if you aren’t sure what to stretch:

20 Minute Swimmers Flexibility Routine (FOLLOW ALONG)
https://www.youtube.com/watch?v=sDAKuq2tL1U

Based on the high volume of running we did today and yesterday, I would also recommend foam rolling your calves, hamstrings, quads, glutes, and lower back. Make sure to roll the insides and outsides of both muscles for about 30 to 60 seconds. If you have a lacrosse ball, use it to roll the arches of your feet as well.

Thursday, July 23rd 2020

It’s probably gonna be just as hot out today, so I’ll keep the text about staying cool the same:
For all of the exercises/workouts today do as much as you can INDOORS or IN SHADE. Remember to stay HYDRATED and pay attention to how your body is feeling. If you feel faint or dizzy, get into the shade or air conditioning and take a short break. You can still workout and run (etc) in 95+ degree weather, but you need to be SMART about it. If you start to feel overheated, STOP. Take a break, pour some cold water over your head or otherwise wait until your body temperature cools down again. We want to improve our fitness without getting injured or heat exhaustion.

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

Run/jog for 2:00 at a easy warm-up pace

Either choose Option A or B:

CONDITIONING: OPTION A
40 air squats
Run for 5:00
40 air squats
Run for 5:00
40 air squats

CONDITIONING: OPTION B
20 air squats
Run/walk/jog for 5:00
20 air squats
Run/walk/jog for 5:00
20 air squats

If your knees hurt on the squats, you can do reverse lunges instead: they are easier on your knees. You can also scale the running down to something like 3 minutes if you haven’t been running a lot.

STRENGTH
4 sets, rest as needed between sets
15 push-ups
30 backpack rows (or dumbbell rows)

For the push-ups, try to do either 15 in a row or break it into 2-3 sets (8-7 or 5-5-5). If you are struggling with push-ups on the ground, do them incline (hands are elevated on an object like bench, stool, steps, or bed). If the push-ups are too easy, you can either do a larger set (20 etc) or slow them down, 2 seconds down & 2 seconds up.
For the backpack rows, your weight should allow you either do all 30 unbroken, or break it into 2-3 sets, similar to the push-ups.

CONDITIONING
1-10:
Jumping lunges (1, 1)
Jumping squats

For this workout, you do 1 jumping lunges (on each side), then 1 jumping squat. Then 2 jumping lunges (on each side), then 2 jumping squats, etc. All the way up to 10. For jumping squats, your feet just need to leave the ground, but you may jump as high as you like.

COOLDOWN
Stretch for 10-20 minutes, especially your legs

HELPFUL LINKS
Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Reverse Lunges
https://www.youtube.com/watch?v=hwGPWeMGAYA

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Backpack Row
https://www.youtube.com/watch?v=TbcCeguuv_4

Jumping Lunges
https://www.youtube.com/watch?v=6SFgE2_og_s

Jumping Squats
(not for height, your feet just need to leave the ground)
https://www.youtube.com/watch?v=jnNX4BywuuU

Tuesday, July 21st 2020

YES, it is hot out. For all of the exercises/workouts today do as much as you can INDOORS or IN SHADE. Remember to stay HYDRATED and pay attention to how your body is feeling. If you feel faint or dizzy, get into the shade or air conditioning and take a short break. You can still workout and run (etc) in 95+ degree weather, but you need to be SMART about it. If you start to feel overheated, STOP. Take a break, pour some cold water over your head or otherwise wait until your body temperature cools down again. We want to improve our fitness without getting injured or heat exhaustion.

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

Run/jog for 2:00 at a easy warm-up pace

RUNNING
For all sets: odds = moderate-fast, evens = easy-moderate
IF YOU GET OVERHEATED, STOP, COOL DOWN. Rest more than the specified rest if you need to!
4 sets: run for 1:00, rest for 0:30 to 1:00
2 sets: run for 2:00, rest for 1:00 to 2:00
2 sets: run for 3:00, rest for 0:30 to 1:00

CONDITIONING
5 rounds
5 burpees
10 backpack ground to overhead
15 lateral hops over backpack (1, 1)
You may use a smaller object than a backpack for the hops

_For this workout, the goal is to try and stay moving while keeping a steady, controlled pace, especially with how hot it is. Think about 70% effort. This is not a “go as fast as you possibly can” workout. If you get really out of breath or feel faint, SLOW DOWN. Take BREAKS if needed.

ACCESSORY
Pushups: 4 sets
Do four sets of pushups with good form, rest about 60-90s between sets. The goal is to do the same number of push-ups across all four sets. Example: 4 sets of 10, or 4 sets of 5 pushups. Choose a number that challenges you but does not cause you to reach failure on the first two sets.

CORE
3 sets, rest 1-2 mins between sets
50 flutter kicks (1, 1)
40 sit-ups
30 second hollow hold

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo

Lateral Hops over Backpack (or object)
https://www.youtube.com/watch?v=qnkZJwu7F5g

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Flutter Kick
https://www.youtube.com/watch?v=FlSyYb18ff8

Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM

Hollow Hold
You can hold your arms above your head to make this more challenging
https://www.youtube.com/watch?v=n_ojLqHNre8